Stress Busting Strategies

Learn to have healthy relationships:

This subject could fill an entire book. In the limited space of this newsletter, let's look at the key components of this stress-reducing strategy.

1. Identify the sources of stress in your relationships. Write about them in a journal. Make a list of people who cause you stress and explore what the issues are.

2. Resolve the underlying issues. For each of the situations identified in step 1, assess what needs to happen to resolve it. Make a list and design a plan to improve the situation.

3. Learn skills to improve relationships. Relationship skills are learned. We are not born knowing how to get along well with others, and most of us learned only limited skills from our parents. Identify the skills you need to develop, and make a plan for yourself. You can learn these skills by reading books, taking classes, or working with a therapist.

4. Avoid toxic people and situations. Some people have a toxic effect on you. If you can, limit the amount of time you spend with them. Look for opportunities to decline their invitations. When these people are family members, remind yourself that you don't have to feel guilty about avoiding anyone who makes you feel bad about yourself. In work situations, look for ways to rearrange your schedule or your workspace to avoid interacting with such people.

5. Seek out positive people and situations. This step is the reverse of the previous step. Look for opportunities to spend more time with people and in situations that make you feel good. Think about people who make you feel good about yourself and look for ways to increase time with them.

6. Watch what you eat. Some substances amplify the stress response. These include:

? Caffeine stimulates the release of stress hormones. This increases heart rate, blood pressure, and oxygen to the heart. Ongoing exposure to caffeine can harm the tissue of the heart.

? Refined sugar and processed flour are depleted of needed vitamins. In times of stress, certain vitamins help the body maintain the nervous and endocrine systems.

? Too much salt can lead to excessive fluid retention. This can lead to nervous tension and higher blood pressure. Stress often adds to the problem by causing increased blood pressure. ? Smoking not only causes disease and shortens life, it leads to increased heart rate, blood pressure, and respiration. ? Alcohol robs the body of nutrition that it might otherwise use for cell growth and repair. It also harms the liver and adds empty calories to the body. During times of high stress, eat more complex carbohydrates (fruits, vegetables, whole breads, cereals, and beans).

7. Get moving. The human body was designed to be physically active. However, in most jobs today, people are sitting down most of the time. They hardly move at all except when it is time for coffee break or lunch. When faced with stressors, we respond with our minds, not our bodies. It is no wonder that many of us have a difficult time responding to stressful events. Exercise is one of the simplest and most effective ways to respond to stress. Activity provides a natural release for the body during its fight-or-flight state of arousal. After exercising, the body returns to its normal state of equilibrium, and one feels relaxed and refreshed.

8. Look for ways to let go of tension and anxiety. Meditation and progressive relaxation are two valuable ways to regenerate and refresh yourself. You can purchase meditation and relaxation audiotapes or record your own. This is especially important because your health and long life depend on minimizing stress and achieving a sense of balance and well-being.

Garrett Coan is a professional therapist,coach and psychotherapist. His two Northern New Jersey office locations are accessible to individuals who reside in Bergen County, Essex County, Passaic County, Rockland County, and Manhattan. Garrett also offers online and telephone coaching and counseling services for those who live at a distance. He can be accessed through http://www.creativecounselors.com or at 201-303-4303.

In The News:

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Ohio State lab helps students reduce, manage stress  The Columbus DispatchPaul Granello leaned back in the comfy chair in the bright and inviting lobby of the campus laboratory he founded and explained with startling clarity why he ...
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Links to Help for Farmers, Ranchers Impacted by Floods  Dairy Herd ManagementA list of resources for farmers and ranchers impacted by flooding.
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Sex, lies and video: Scandals rock K-pop world  The Japan TimesPolice in South Korea questioned two K-pop stars and two other singers resigned on Thursday, as accusations of sex tapes, prostitutes and secret chat about.
Mars Hill University holds WNC premiere of Partners in Health documentary  Mountain XpressThe global health movement is the focus of a documentary that will make its Western North Carolina premiere at Mars Hill University on Tuesday, April 2, 2019.
Sully Gets New Gig As Walter Reed Facility Dog  WebMDFeb. 28, 2019 -- Sully Bush, President George H.W. Bush's *service* dog, has been assigned a new mission: helping to ease stress and lift the spirits of wounded ...
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Centre Township woman spends time as a volunteer at a refugee camp  Reading EagleKirsten Dimovitz was on the island of Lesbos helping people who were fleeing their home countries because of violence and persecution.
IPL 2019: There Are No Direct Information From BCCI On Workload Management – Ricky Ponting  Cricket AddictorRicky Ponting recently admitted that they have not received any direct information from BCCI on the management of workload in the ongoing IPL.
3 Ways Microbiome Engineering Can Save Coral Reefs  ForbesMicrobiome engineering can help coral reefs survive several threats they face under a changing climate: ocean acidification, rising temperatures, and disease ...
How to improve stress management methods in 2019  Open Access GovernmentDarren Hockley, managing director DeltaNet International, provides some top tips on how to boost your stress management methods.
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Savvy Senior: Underutilized palliative care services can help relieve pain  Allentown Morning CallQ: What can you tell me about palliative care? My husband suffers from lung disease and is receiving radiation for prostate cancer but is not terminally ill.
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10 Methods For Managing Stress That You Can Use  Forbes NowDay-to-day stress can build up, potentially leaving you facing sleepless nights and troubled days. Here are some approaches that you can use to destress.
4 Tips To Help Control Management Stress  ForbesA recent survey showed workplace stress is one the rise, but that doesn't it has to control you. Some practical tips to keep the hounds of stress at bay.
Stress management in the work place [infographic]  OUPblogEmployees in the modern work force are faced with obstacles every day that prompt stress. These work-related stressors can lead to different kinds of.
DR FLO: Is it really possible that I have vitamin D deficiency?  Daily NationDr Flo, during a recent visit to a doctor, I had blood tests done and the results were startling. The doctor said that I have vitamin D deficiency and told me to sit in ...
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Advance Stress Management techniques for Business Owners and CEOs  CIOLWith great power comes great responsibility. Who knows this feeling better than our present-dayBusiness Owners and CEOs who must solve a million and a half ...
A DAY IN THE LIFE — Working as a hospice nurse  Marshalltown Times RepublicanEditor's note: This is part of a weekly series spotlighting various professionals in our community, highlighting the impact of their work. Have an idea.
Register for the Mindfulness & Stress Management Series  CU Boulder TodayStress management is a concern for everyone in these busy and uncertain times. The Faculty and Staff Assistance Program (FSAP) is hosting a workshop series ...
The Ultimate Diet Guide for Stress Management  Everyday HealthGet a detailed meal plan, a list of the best and worst foods to eat when you're stressed, and more to help you feel happier and calmer starting today.
Class-Action Suits Shouldn’t Stress, or Surprise, Nio Stock Owners  Investorplace.comNIO Inc stock has been all over the map of late, which can be exhausting. But the litigation against NIO lacks merit.
Does CBD Work for Pain Relief?  SalonThis post is sponsored by MarijuanaBreak.com. MarijuanaBreak_black. While the scientific research behind CBD for pain relief is still lacking, what we do know ...
Physician and surgeon Dr. Kamal Pourmoghadam publishes "Simple Ways to Prevent Heart Disease"  EIN NewsPreventing or reducing the chances of heart disease isn't as hard as many think. Read the new article by Dr. Kamal Pourmoghadam.
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Why Women Are Key to Managing the World's Water  CityLabIn many countries, women collect water and manage its use in the home, but they are underrepresented in decision-making about this vital natural resource.
Why you should rebuild your business as often as possible  VentureBeatA rebuilding mentality drives forward-thinking practices and ensures that you stay not just relevant but ahead of the curve.
10 tips to overcome board exam stress and anxiety  India TodayBoard exams have grown into a do or die pressure-giving event which makes students go through a lot of stress and anxiety. This can cause major mental health ...
To Avoid Shortage, Schools Must Support Future Doctors | News, Sports, Jobs  Jamestown Post JournalThe United States will be short 120000 doctors by the end of next decade, according to the latest research from the Association of American Medical Colleges.
How Cold Water Swimming Improves Stress Management  Psychology TodayResearch suggests that cold water swimming can reset and build our abilities to cope with life's stresses.
Stress management 101: How to deal with stress and anxiety in the workplace  NBCNews.comGretchen Rubin, author of “The Four Tendencies,” says these four things will help you better manage stress in the workplace.
How managers deal with stress impacts their employees  Fast CompanyA new study finds that a manager's reactions to stress can be a key factor in their team's performance.
When Life's Not Picture Perfect: Holiday Stress Management  Southern New Hampshire UniversityIt's not hard to see the holidays can be stressful. But how do you find relief under the pressure of presents, parties and finding the perfect poinsettia?
Writing His Navy Story, One Chapter at a Time  DVIDSJustin Alvarado joined the Navy to have “cool Navy stories” like his grandpa; he stayed to guide the faithful through their own tales. Now Religious Programs ...
Global Automated Dairy Management Systems Market-2019 Research Report, Demand, Price, By Application, Region and Forecast to 2025  OperanewsnowRecent study titled, “Automated Dairy Management Systems Market” which covers detailed statistical analysis and enlightens market dynamics and trends that ...
The Weather Channel India Weekly Digest (Mar 18 - 22, 2019): Top Weather, Environment and Science Stories of the Week  The Weather ChannelA quick recap of the top weather, environment and science stories of the week. Mumbai Gets its First Manmade Dense Forest. Amid the urban chaos of Mumbai's ...
Promoting wellness and stress management in residents through emotiona | AMEP  Dove Medical PressPromoting wellness and stress management in residents through emotional intelligence training Ramzan Shahid,1 Jerold Stirling,1 William Adams2 ...
Students learn tools for stress management  Times of IndiaCHANDIGARH: A workshop on how to manage stress was held at the ongoing NSS special camp being conducted at KB DAV School, Sector 7, Chandigarh, ...
Stress Management: Seven Effective Techniques For Busy Professionals  Forbes NowStress is a growing problem for today's busy professionals, with 77% of people saying they regularly experience physical symptoms, and 73% of people ...
LACTIUM®, A NATURAL ANSWER FOR STRESS-MANAGEMENT  NutraIngredients-usa.comDo you occasionally, or even regularly, feel tense ? Do you experience symptoms such as snacking, stomachaches or headaches, fatigue, difficulty sleeping, ...
Workplace Trend: Stress Is On The Rise  ForbesWorkplace stress has increased significantly over the last three decades. A recent survey examines the reasons for it and the effect it has.

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